Fitness Secrets: How to Sculpt Your Glutes for a Stunning Shape

Welcome back to our series on workout secrets for women. In this edition, we’re focusing on how to enhance and tone one of the most prominent parts of the female body: the glutes. It’s important to note that the shape of your glutes is largely determined by genetics, but with the right exercises, you can significantly improve their appearance by toning the muscles and increasing their size. Our new workout routine has been expertly crafted by Tatyana Rybak, the lead trainer at Lifestyle Fitness & Gym. The exercises are demonstrated by the author of this article, Daria Tikhonovich.

Choosing the Right Weight

The weight you use in these exercises should be based on your level of physical fitness. Select a weight that allows you to perform 3-4 sets of 12-20 repetitions each without changing the weight. Rest for 1 minute between sets. Traditionally, any workout begins with a warm-up on a cardio machine for 7-10 minutes at a moderate pace to prepare your cardiovascular system for the load. After the warm-up, perform joint exercises to work on your joints and ligaments.

Hack Squats

The first exercise is hack squats on the hack squat machine. This exercise targets the thighs, but the position of your feet determines which muscles are engaged the most. For this workout, place your feet wide apart on the platform with your toes pointing outward. Your knees should follow the direction of your toes to maximize the engagement of your glutes. Stand under the supports, press your lower back firmly against the backrest, and release the safety bars. Inhale as you slowly lower yourself, keeping the tension in your muscles. Ensure that your knees do not extend beyond your toes at the bottom of the movement. Exhale as you powerfully push yourself back up, keeping your heels on the platform and your knees slightly bent. Perform 4 sets of 15-20 repetitions.

Superset: Leg Curls and Leg Extensions

The next exercises are performed as a superset, meaning you alternate between the two exercises with no rest in between. You will be doing leg curls for the hamstrings and leg extensions for the quadriceps. Start with 15-20 repetitions of leg curls, immediately followed by 15-20 repetitions of leg extensions. Rest for 1 minute only after completing one full superset. Aim for a total of 4 supersets.

Leg Curls

There are two types of leg curl machines: lying and seated. Choose the one available in your gym. To effectively target the glutes, perform this exercise on the lying leg curl machine. Adjust the roller pad according to your height. Lie face down on the machine, place your legs under the roller pads at the level of the back of your ankles, and position your legs parallel to each other. Press your body firmly against the bench, hold onto the handles, and look down at the floor. Exhale as you powerfully pull the roller pads towards your glutes, pausing for 1-2 counts at the top of the movement. Inhale as you slowly lower your legs back down, keeping your knees slightly bent to maintain tension in the muscles.

Leg Extensions

Sit on the leg extension machine, place your legs under the roller pads, and hold onto the side handles. Exhale as you extend your legs, fully straightening your knees and pulling your toes towards you. Pause for 1-2 counts at the top of the movement, keeping the tension in your muscles. Inhale as you slowly return the weight to the starting position.

Superset: Hyperextensions and Leg Abductions

The next exercises are again performed as a superset.

Hyperextensions with a Rounded Back

Adjust the hyperextension machine according to your height. Position the upper pads directly on your hip joints and the lower pads above your Achilles tendons. Place your feet on the platform, keeping them parallel to each other. Lower your torso down perpendicular to the floor and place your hands behind your head. Exhale as you slowly lift yourself back up, using only your glute muscles and keeping your back rounded. Imagine you are performing a crunch, keeping your abs engaged as well. Pause for 1-2 counts at the top of the movement. Inhale as you slowly lower yourself back down, maintaining the rounded position of your back.

Leg Abductions

Sit on the leg abduction machine, keeping your back straight and pressed firmly against the backrest. Hold onto the handles and bend your knees to a 90-degree angle or slightly more. Ensure your knees do not extend beyond the machine’s pads. Exhale as you push your legs out as wide as possible, squeezing your glutes. Pause for 1-2 counts, then inhale as you slowly return to the starting position, maintaining tension in your muscles.

Single-Leg Squats

Place one foot on a bench, keeping it as relaxed as possible. Position your standing foot so that your knee is directly above your heel. Inhale as you lower yourself as far down as possible, keeping your torso upright. Exhale as you push yourself back up, driving through your heel. Remember that the focus of this exercise is on the standing leg. Perform 4 sets of 12-15 repetitions on each leg. Women with a higher level of fitness can add weights to this exercise.

Glute Bridges

Sit on a mat and place your legs under a barbell. Position your shoulders on a bench and hold onto the barbell with your hands. Place your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward. The focus of this exercise should be on your feet, not your neck. Exhale as you lift your hips up, keeping your lower back flat and your chest on the bench. Pause for 1-2 counts at the top of the movement. Inhale as you slowly lower yourself back down. Perform 4 sets of 12-15 repetitions.

Cool Down and Stretching

Finish your workout with a 5-10 minute cool down on a cardio machine and some stretching. These are essential components of any workout that help prevent muscle soreness and stiffness. It’s crucial to learn how to engage your target muscles and focus on them during exercises. Don’t rush to lift heavy weights before mastering the proper technique and establishing a mind-muscle connection. And, of course, don’t forget the importance of nutrition in creating a beautiful body.